Struggling with consistency? Feel like if you can’t do something perfectly, it’s not worth doing at all? That’s the ‘All or Nothing’ trap—and it’s one of the biggest reasons people stay stuck in their fitness, health, and personal goals.

In this episode of Shropshire Strong: The Quick Cast; I’m breaking down why this mindset holds you back and sharing three simple strategies to escape it. If you’ve ever fallen into the “I’ll start again Monday” cycle, this is for you.

What You’ll Learn:

✅ Why progress isn’t about perfection—it’s about always coming back after setbacks.

✅ How 80% consistency beats aiming for 100% and failing.

✅ Why having a ‘Plan B’ keeps you moving forward when life gets in the way.

Key Takeaways:

1️⃣ Progress isn’t linear. Stop expecting perfection and focus on long-term consistency.

2️⃣ Good enough is good enough. 80% consistency over a year beats short bursts of perfection followed by quitting.

3️⃣ Always have a backup plan. A shorter workout or a small healthy choice is always better than doing nothing.

Take Action:

This week, when you feel like you’ve "messed up," don’t quit. Just get back on track. Keep moving forward.

🎙️ Listen Now: Hit play on Shropshire Strong: The Quick Cast and learn how to break free from the all-or-nothing mindset.

#ShropshireStrong #AllOrNothingTrap #ConsistencyWins #KeepGoing #ProgressNotPerfection #StrongerTogether #FitAndHappy

In this episode of Shropshire Strong: The Quick Cast, we’re diving into one of the biggest challenges we all face: staying consistent, especially when motivation fades. Instead of relying on fleeting motivation, I’m sharing 7 simple and practical tips to help you build habits that stick and create momentum that lasts. Whether it’s in fitness, nutrition, or daily routines, these tips will help you show up and stay on track, no matter what life throws your way.

What You’ll Learn:

- Why relying on motivation isn’t the key to success.

- How small, consistent wins build unstoppable momentum.

- Ways to eliminate barriers and make habits easier to stick to.

- How to plan for obstacles and avoid letting setbacks derail your progress.

- The power of habit stacking and celebrating small wins.

7 Tips You’ll Hear in This Episode:

1. Stop relying on motivation—it’s unreliable and fleeting.

2. Start small to build momentum with tiny, manageable actions.

3. Eliminate barriers to make sticking to habits as easy as possible.

4. Plan for obstacles and have backup strategies ready.

5. Don’t let setbacks derail you—progress, not perfection, is the goal.

6. Stack new habits onto existing routines to make them easier to remember.

7. Celebrate small wins to stay motivated and reinforce positive habits.

Take Action:

Choose one tip from this episode and start applying it today. Whether it’s committing to a 5-minute action, laying out your workout clothes the night before, or pairing a habit with something you already do, take that first step and build your momentum!

Tune In Next Time:

Don’t forget to subscribe to Shropshire Strong: The Quick Cast so you never miss an episode. Let’s make 2025 the year of consistency, progress, and results!

In this episode of Shropshire Strong: The Quick Cast, we’re diving into one of the simplest yet most powerful habits for your health: staying hydrated. Drinking 2 litres of water a day can boost your energy, improve your workouts, and even sharpen your focus—but how do you actually make it happen? Host Graham Carless shares why hydration is so important and gives you practical, no-nonsense tips to make it a daily habit.

What You’ll Learn in This Episode:

- Why staying hydrated is crucial for physical and mental performance.

- Three easy tips to help you hit your 2-litre water goal every day.

- Drink 1 litre by midday.

- Make water accessible and enjoyable.

- Use reminders and tracking to stay consistent.

- Bonus advice for replacing other drinks with water and making small changes that add up.

Whether you’re looking to level up your fitness, boost your recovery, or just feel better day-to-day, these hydration hacks will get you there. Tune in now and make staying hydrated the easiest win of your day!

Enjoyed this episode? Share it with a friend and subscribe to Shropshire Strong: The Quick Cast for more practical tips and inspiration to keep you strong in 2025!

In this episode of the Fitness, Health, Happiness Podcast, host Graham Carless dives into the transformative power of tiny wins and how they can lead to significant progress in your fitness journey and beyond.

Discover why small, incremental goals are more effective than giant leaps and how celebrating these micro-victories can keep you motivated and on track. Graham explores the psychology behind tiny wins, the concept of compounding progress, and practical tips for breaking down your big goals into actionable steps.

At CrossFit Shropshire, we’ve seen firsthand how focusing on these tiny milestones helps our members—especially busy mums and dads—achieve long-term success in fitness and health. Tune in to learn how you can apply this strategy to your own life and start seeing results today!

In This Episode:

- The psychology behind tiny wins and dopamine release.

- How small steps lead to compounding progress.

- Practical ways to set tiny, actionable goals.

- The importance of tracking and reflecting on your progress.

- How CrossFit Shropshire helps members celebrate every victory.

🌟 Ready to unlock the power of tiny wins? Listen now and start setting goals that stick! 🌟

Don’t forget to subscribe, share, and leave a review if you enjoyed this episode!

We share tips on how to improve your life with the golden habits challenge.

https://crossfitshropshire.com/the-golden-habits-challenge-january-2025/ (for more info please read our blog!)

The Golden Habits Challenge is a 5 week journey designed to help you lock in key habits that support your fitness, health, and happiness. The challenge focuses on four specific habits:

1. No Sweet Treats 🍬 – Cutting out sugary snacks and desserts to reduce your sugar intake.
2. Drink 2L of Water Daily 💧 – Keeping your body hydrated for optimal performance and health.
3. No Alcohol ❌🍇 – Giving your system a break and helping you reset your relationship with alcohol.
4. Daily Stretching 🧘 – Improving your flexibility and addressing tight areas to prevent injuries.

It’s simple, structured, and proven to make a big impact. Each day, you’ll work on these habits and track your progress. By the end of the challenge, you’ll feel stronger, more focused, and ready to take on the year!

As 2024 comes to a close, it’s time to reflect on your wins, reset your focus, and reignite your passion for the year ahead. In this episode of Shropshire Strong: The Quick Cast, host Graham Carless celebrates the amazing progress made by the CrossFit Shropshire community and shares practical tips to help you step into 2025 with confidence and clarity."

What You’ll Learn in This Episode:

• Inspiring client wins from 2024, including fitness breakthroughs and real-world achievements.
• How to reflect on your year by celebrating victories and learning from challenges.
• Actionable tips to reset your goals and build a solid foundation for success in 2025.
• How to reignite your motivation and maintain momentum all year long.

Whether you’re looking to crush your fitness goals, build better habits, or simply start the new year with purpose, this episode has something for you. Tune in and let’s make 2025 your strongest year yet!

Loved this episode? Don’t forget to share it with a friend and subscribe to Shropshire Strong: The Quick Cast for more tips, inspiration, and updates from CrossFit Shropshire

Special guest today is Dan! Who’s been a member of the gym for many years then paused for (too long!) and is now back!!!!

It’s very important to know where you are on your fitness journey. When you work with a coach they can help you to identify your wins and help you to win even more!

Dan and Graham talk about their training over the years!

In this episode of the Fitness, Health, Happiness Podcast, host Graham Carless dives deep into the third pillar of CrossFit Shropshire’s mission: happiness. But we’re not talking about fleeting, surface-level happiness. We’re exploring the idea of eudaimonia—a fulfilling, flourishing life aligned with your values.

Graham discusses how happiness is cultivated at CrossFit Shropshire through:

• Community: The power of connection and finding your tribe.
• Personal Achievement: The joy of progress and setting meaningful goals.
• Balance of Fitness and Health: Creating harmony between body and mind for long-term well-being.

He also shares practical tips to boost your happiness, including prioritizing progress, building positive habits, and focusing on gratitude.

Whether you’re looking for inspiration, motivation, or just a new way to think about happiness, this episode is packed with insights you can apply to your life today.

What You’ll Learn in This Episode:

• What happiness really means and how it ties into living a life aligned with your values.
• How CrossFit Shropshire creates a supportive community to help members thrive.
• The role of personal growth and achievement in building lasting happiness.
• Why balance between fitness and health is key to long-term joy.
• Practical tips to cultivate more happiness in your daily life.

Never miss an episode of the Fitness, Health, Happiness Podcast. Subscribe now and join us every Monday for practical advice and inspiring stories to help you live your best life.

We’d love to hear from you! Leave us a review and let us know how this episode inspired you. 🎉